Diet Plan For The Whole Month To Reduce Weight (Week 1)
Doing your own thing to keep the plan fresh
To reduce weight you should not stop eating your regular breakfast, lunch or dinner. This doesn't help you lose your weight but will result in illness and other diseases. To reduce weight you just have to eat three times a day at specific times and specific food. You must avoid oily food, soft drinks, sugar, sweets and too much meat.
You should rely on eating brown bread in the breakfast and some pulses with salad in lunch and chicken boiled or fried at dinner. This should do it. And natural juices are must to take. Just avoid fatty acids and cholesterol building material. Should walk daily for 30 minutes to see the reduce in weight loss after a month with the following diet plan described below.
If you get bored with following the menu plans so precisely, or if that simply doesn't appeal to you from the start, you can personalize the menus and rearrange them somewhat to suit your taste. You can do this by:Substituting equal amounts of similar foods. For instance, you can substitute a pear for a small banana or half an English muffin for a slice of toast.Exchanging menus from day to day. For instance, you can eat Wednesday's breakfast on Monday, or next Thursday's lunch today. Just be sure you're substituting meals that contribute approximately the same number of calories.Week 1 Day 1: Break fast1/2 grapefruit1/2 medium bagel2 tablespoons light cream cheese2 tablespoons fruit spread1 cup skim milkLunch1 cup black bean soup1 cup baked tortilla chips1/4 avocado with lettuce, tomato, and 1 tablespoon light salad dressing1 medium orangeDinner3 ounces skinless roast chicken1/2 cup cooked rice2 cups steamed broccoli1/2 cup baby carrotsSnacks1 cup fresh fruit salad12 cup regular ice cream or frozen yogurtDay 2:Breakfast1 blueberry muffin12 cup applesauce1 cup skim milkLunch1 ounce lean deli ham1 ounce reduced-fat Swiss cheese2 teaspoons mustard2 slices light bread1 cup mini carrots14 cup coleslawDinnerCucumber and radish salad made with 12 cup sliced cucumbers and 14 cup sliced radishes, sprinkled with 1 or 2 teaspoons white wine vinegar2 cups tofu and vegetable stir-fry12 cup cooked riceSnacks1 apple10 thin pretzel twistsDay 3: Breakfast14 cantaloupe1 cup blueberries1 cup raisin bran cereal1 cup skim milkLunch1 fast-food small hamburger, small taco, or regular slice plain cheese pizza12 small order French friesSide salad with 12 package light dressingDinner1 cup tomato soup (made with skim milk)5 large steamed shrimp12 cup cooked barley or orzo pasta1 cup steamed green beans1 tablespoon light salad dressingSnacks1 small banana1 cup lowfat frozen yogurt1 tablespoon light chocolate syrupDay 4:Breakfast1 (4-inch) frozen waffle2 tablespoons light syrup1 cup cut-up fruit or berries1 cup skim milk or 6 ounces flavored lowfat yogurtLunch2 slices light bread2 ounces reduced-fat cheddar cheese2 teaspoons mustard1 sliced tomato1 tablespoon light salad dressing1 cup watermelon chunksDinner1 cup canned vegetarian bean chili topped with 112 ounces shredded, reduced-fat cheddar cheese1 small (2-inch) square cornbreadSnacks12 banana spread with 1 tablespoon peanut butter12 cup vanilla pudding with 12 cup sliced strawberriesDay 5:Breakfast1 bran muffin2 tablespoons fruit spread1 cup skim milk1 orangeLunch2 cups tossed salad with 2 tablespoons light dressing1 ounce soft cheese, such as Brie or Camembert6 saltine crackers1 medium appleDinner 1 cup pasta with 14 cup tomato-based meat or seafood sauce1 cup steamed spinach, arugula, or broccoli rabe1 small roll or slice garlic breadSnack2 (6-ounce) glasses red or white wineDay 6:Breakfast12 cup unsweetened pineapple juice12 cup lowfat yogurt12 cup fresh blueberries sprinkled with 14 cup lowfat granolaLunch3 ounces tuna packed in water, drained2 tablespoons lowfat mayonnaise1 small (6-inch) pita bread1 kiwi fruitDinner2 cups tossed green salad with 1 tablespoon light dressing1 cup cooked pasta tossed with 1 teaspoon olive oil, 1 cup cut-up steamed asparagus, 1 ounce shredded provolone cheese, and 1 ounce chopped lean hamSnacks1 ounce reduced-fat Swiss cheese12 cup apple slicesDay 7:Breakfast2 small (4-inch) frozen pancakes12 cup sliced strawberries1 cup skim milkLunch1 cup minestrone soup1 ounce deli-sliced chicken1 tablespoon reduced-fat mayonnaise2 slices light bread1 pearDinner5 ounces swordfish, broiled with lemon1 cup cooked rice12 cup stewed tomatoes1 cup steamed sugar snap peasSnack6 ounces low fat flavored yogurtThis is the complete diet plan for week 1. Remaining 3 Weeks will be posted soon.Diet Plan For The Whole Month To Reduce Weight (Week 1)By: Talha Bin Shakeel
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